Prevent Achilles Injuries With This Mini-Warm-Up

Prevent Achilles tendon injuries by performing a mini warm-up that activates and stretches the calf, foot and ankle.

Achilles

Achilles tendon injuries can be potentially devastating to your career. They are very painful and may take a year to fully recover from.

Several things can cause an Achilles injury, but a common one is overexerting the tendon before it is prepared for activity. A shock to the tendon can cause it to snap like a broken rubber band. However, if you perform a proper warm-up before activty, your Achilles will be able to handle the forces placed on it during a workout or game.

Add this mini Achilles routine to your dynamic warm-up to reduce the risk of injury to your tendon.

Towel Stretch

Sit on ground with legs straight and towel looped around foot. Gently pull on towel until you feel a comfortable stretch. Hold for twenty seconds. Repeat with opposite leg

Calf Stretch

Stand arms length away from wall and place hands on wall. Take a step back with foot and place heel on ground. Lean forward until you feel a slight stretch. Hold for twenty seconds. Repeat with opposite leg.

Wall Stretch

Standing close to a wall, place toes on wall and heels on floor. Lean toward wall until you feel a slight stretch.Hold for twenty seconds. Repeat with opposite leg.

Standing Heel Raise

Rise up onto balls of feet. Slowly lower heels back to ground. Repeat for twenty reps.

Ankle Rotations

Lie on ground with leg straight in air. Rotate ankle clockwise for twenty reps, then counter-clockwise for twenty reps. Repeat with opposite leg.

Ankle Flexion/Extension

Like on ground with leg straight in air. Slowly extend foot forward (extension), then slowly bring it back toward the shin (flexion). Repeat for twenty reps. Repeat with opposite leg.

Learn more about how you can prevent Achilles injuries with self-myofascial release.

Photo: runningshoes.org


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Topics: WARM-UP | STRETCHING | WORKOUTS | INJURY | HEELS | RECOVER | MYOFASCIAL RELEASE | ACHILLES TENDON | RUBBER BAND